Triceps
Plate Loaded Tricep Dip Machine
The Plate Loaded Tricep Dip Machine is a strength exercise on a machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 22%, lower chest 18% and triceps (long head) 16%.
How to do it
- Load equal plates on both horns and set the seat so the handles sit just above hip height.
- Sit with your back against the pad, fasten the thigh pad if there is one, and grab the handles.
- Start with the elbows bent about 90 degrees and pointing back.
- Press the handles down until your arms are straight beside your hips.
- Let the handles rise slowly back to the start without letting the shoulders lift.
Tips
- Keep the elbows tucked in and pointing back the whole time.
- Pause for a moment with the arms locked out.
Common mistakes
- Leaning forward and using body weight to push the handles.
- Letting the handles pull the shoulders up to the ears.
- Unequal plates on each side.
Muscles worked by the Plate Loaded Tricep Dip Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An upright torso turns the dip into a triceps press. Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Plate Loaded Tricep Dip Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Plate Loaded Tricep Dip Machine work?
Mainly the triceps (lateral head) and triceps (long head). The lower chest, triceps (medial head) and front delts assist.
Is the Plate Loaded Tricep Dip Machine good for beginners?
Yes. The Plate Loaded Tricep Dip Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Plate Loaded Tricep Dip Machine?
For example the Assisted Dip Machine, Seated Dip Machine and Tricep Press Machine. They train mostly the same muscles.
How do you make the Plate Loaded Tricep Dip Machine harder?
Add weight or reps, or move on to the Dips and Weighted Dip.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.